Weight Loss Plan

Eat 5-7 Times a day- We want you to maintain steady blood sugar levels and keep your energy high throughout the day. This will prevent extreme hunger that leads to overeating.

3 meals & snacks in between

12 hour fast period

Workout 5-7 times per week, aiming for 50 minutes of cardio most days with your heart rate at 65-80% of maximum. To further get into fat burning, do not eat 3 hours before cardio or do cardio in a fasted state.

Aim for the freshest, most nutrient dense foods possible.

Portion control is King here, no more than a fist size serving.

To Start:

Weigh In & Body Fat Measurement at the gym

We highly recommend download a food tracking app, such as MyFitnessPal.

Remove any foods that you cannot resist from your cabinets.

The Guideline for the First Two Weeks:

We will be cutting all of the carbohydrates that are not from fruit and vegetables entirely for the first two weeks.

Mini quiches--mix together eggs, cooked veggies etc. and pour into muffin tins and bake @ 350 until golden brown for a portable breakfast or snack unsweetened coffee or tea (no cream or 1⁄2 and 1/2) or water

We will be reintroducing carbs at breakfast on days of strength training.

Stick to oatmeal, low fat granola, and whole grain or sourdough toast (Eziekiel products preferred). Same caloric intake just making adjustments to the proportions that make up the total number of calories.

We’re adding intervals into our cardio on days of strength training here at Strength Happens, to boost the caloric demand during recovery.

On days without strength training aim for 50 minutes of cardio, keep the expenditure between 65-80%

We will be adding an additional 100-200 calories from carbs on strength training days.

This is to establish a zig zag dietary plan of caloric intake to match days of extra energy expenditure.

Exercise 6-7 days a week with at least 60-80 minutes of cardio a day.

4 of the cardio days being interval work focusing on getting the heart rate above 90% during the interval sets.

On the other cardio days keep the expenditure between 65- 85%.

45% Protein, 30% Fat, 25% Carbs

For Females:

1500-1700 calories per day

Of lean protein, of fat, and of carbohydrates

On Strength Training days, 1 piece of bread for half a sandwich, or ¼ cup of rice.

For Males:

2000-2300 calories per day

Of lean protein, of fat, and of carbohydrates

On Strength Training days, 2 pieces of bread for a full sandwich, or ½ cup of rice.

Continuing on

Continue keeping carbs out of dinner and any snacks after 5 pm.

Match caloric expenditure in zig zag approach. Do this by only having more carbs for breakfast and lunch on days of strength training. On days of just cardio remove the carbs except from fruits and vegetables.